Thursday WOD

WARM-UP
400 row, 2xDD hip complex, 10 sissy squats, 6 rollover and twist, 2x5 KB windmills, 2x4 T's 2x[8 GHD extn, 5 diamond pushups,  6 good mornings

STRENGTH
5x[3 DL, 3 Dips

WOD: 3x5min 
1) 1000m/800m row.

2) 2 RFT
10 LA Db lunge,  20/15,
10 LA Thrusters,
10 RA Db lunge,  20/15,
10 RA Thrusters

3)  EMOTM for 5 mins
5 HSPU
AMRAP BJ 60/40

Score is total time for 1) and 2) minus reps of BJ (1 rep = 1 sec)